Imagine: you’re sitting at your desk, whether that be at work or in school. Suddenly, you feel your heart pounding, there’s a tightness in your chest, and you’re starting to feel as if the sun is 10 feet from your desk. Maybe you’re feeling nauseous, and your stomach is doing somersaults as if competing in the Olympics going for gold. Your thoughts are racing, some not so kind.
These are all symptoms of Anxiety, and can feel very scary when it happens. If this happens to you, how can you bring yourself back to a sense of calm and comfort? As a counselor, there are a few tricks I recommend to my clients that have been successful in alleviating these feelings of Anxiety:
1. Change the Temperature
Grab an ice cube and hold it in your hand, or run your hands under some freezing cold water. The temperature shock will trick your brain into directing energy towards that, and distract your mind from the anxious thoughts and feelings you may have been having before.
2. Utilize the 5 Senses
In the room you’re in, identify and visualize the following: 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Doing this will allow your brain to work on other tasks, and direct it away from negative thoughts and sensations that may be taking place.
3. Breathing Exercises
You may have heard it before: Take a deep breath! Specifically, I like to recommend a technique called Box Breathing. To do this, breathe in through your nose for four seconds, hold your breath for four seconds, let your breath out slowly with pursed lips for another four seconds, then finally hold your breath for four seconds. Repeat that pattern 3 times, and check in with how your body is feeling. Breathing can help neutralize your nervous system, as well as direct your brain’s attention and energy away from negative thoughts.
4. Take a Walk
Get your body moving! If you’re working or in class, excuse yourself to walk to the restroom or to get a drink. Exercise increases blood flow and oxygen to the brain, causing it to release “feel good hormones” known as serotonin. A change of scenery when feeling those bodily sensations isn’t a bad idea, either!
5. Get Weird With It!
Everyone’s brain works differently. A trick that works for one person may not work for the next, and that’s okay! An activity that I have found helpful that is a little outside the box is writing your alphabet in reverse order, with backwards letters, and with your non-dominant hand. This activity is challenging; thus, your brain is putting more effort into completing it. It’s something you can do at your desk, and if you’re worrying about disrupting anyone around you, it is soundless!
Anxiety is a prevalent condition that affects all walks of life. Along with these coping tricks, I recommend seeking therapy for support in navigating the discomfort your anxiety may be causing you. Remember to be graceful with yourself, as these tricks may not work the first few times you try them. Just like any other skill you learn- coping skills take practice. You got this!
To learn more about Megan and make an appointment go to https://getcenteredcounselingstl.com/staff/megan-patterson-ba-cit/